The Fish Dinner That Changed My Mind
I used to avoid cooking fish at home. It felt intimidating, smelled up the kitchen, and I was always terrified of overcooking it. Then this Baked Feta Cod came into my life and changed everything. It’s vibrant, practically foolproof, and feels like something I’d order at a seaside taverna. Just like my halal grilled chicken shawarma bowls bring those bold Middle Eastern flavors to my kitchen, this dish brings the Mediterranean sun right to your table.
The secret? Roasting the veggies first to get them caramelized, then nestling the fish in for a quick finish. It’s basically a sheet pan miracle that keeps the cod buttery-soft while the feta turns creamy and warm.
Why This One-Pan Meal Works
This recipe is the definition of mixed vegetable recipes done right. The juices from the roasted tomatoes and zucchini mingle with salty olives and tangy feta to create a natural sauce that keeps the fish moist. It solves the dry-fish problem without needing tons of butter. Plus, it’s a powerhouse of vegetable side dishes healthy enough to eat every day but flavorful enough to feel special.
If you love the simplicity of roasted veggies sheet pan dinners but want to switch up your protein from the usual chicken, this cod is your answer. It’s light, gluten-free, and pairs beautifully with a fresh mason jar Greek salad if you want a full Greek feast.
Fresh & Colorful Ingredients
- Cod Fillets: Mild, flaky white fish is perfect here. You could swap in halibut or haddock too.
- Cherry Tomatoes: They burst in the oven, creating a sweet, jammy sauce.
- Zucchini & Bell Pepper: Quick-cooking veggies that add color and crunch.
- Red Onion & Garlic: Essential aromatics that sweeten as they roast.
- Kalamata Olives: For that briny, savory punch essential to Mediterranean cooking.
- Feta Cheese: Buy a block and crumble it yourself for the best melting texture.
- Lemon: You’ll roast wedges right on the pan and squeeze fresh juice over the top.
- Herbs: Dried oregano for roasting, and lots of fresh basil or parsley to finish.
Baked Feta Cod with Roasted Vegetables
- Total Time: 35
- Yield: 4 1x
Description
This Baked Feta Cod with Roasted Vegetables is a healthy, one-pan Mediterranean dinner ready in 30 minutes. Flaky white fish is roasted alongside bursting cherry tomatoes, zucchini, olives, and salty feta cheese for a flavorful, low-carb meal.
Ingredients
4 cod fillets (about 6 oz each)
2 cups cherry tomatoes
1 medium zucchini, sliced into half-moons
1 red bell pepper, chopped
1 small red onion, cut into wedges
3 cloves garlic, minced
1/2 cup Kalamata olives, pitted
4 oz feta cheese, crumbled
3 tablespoons olive oil
1 lemon (half cut into wedges, half juiced)
1 teaspoon dried oregano
Salt and black pepper to taste
Fresh basil or parsley, for garnish
Instructions
1. Preheat oven to 425°F (220°C).
2. Place cherry tomatoes, zucchini, bell pepper, and onion on a large rimmed baking sheet. Drizzle with 2 tablespoons olive oil, minced garlic, oregano, salt, and pepper. Toss to coat and spread in a single layer.
3. Roast vegetables for 15 minutes until they start to soften.
4. Remove sheet pan from oven. Push vegetables aside to create space for the fish.
5. Pat cod fillets dry and season both sides with salt and pepper. Place them on the sheet pan.
6. Drizzle remaining 1 tablespoon olive oil over the fish. Squeeze half a lemon over the fillets.
7. Scatter olives and crumbled feta cheese over the fish and vegetables. Place lemon wedges on the pan.
8. Return to oven and bake for 10-12 minutes, or until fish is opaque and flakes easily with a fork.
9. Garnish with fresh herbs and serve immediately with the roasted lemon wedges.
Notes
Patting the fish dry helps it roast rather than steam.
For thicker fillets, you may need 2-3 extra minutes of cooking time.
Serve with crusty bread, rice, or cauliflower rice to soak up the delicious pan juices.
If you don’t like olives, capers make a great briny substitute.
- Prep Time: 10
- Cook Time: 25
- Category: Dinner
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet + veggies
- Calories: 320
- Sugar: 6g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 85mg
Step-by-Step to Flaky Perfection
Step 1: Preheat your oven to 425°F (220°C). High heat is key for good roasting!
Step 2: Grab your largest sheet pan. Toss the cherry tomatoes, zucchini, bell peppers, and onion with olive oil, dried oregano, salt, and pepper. Spread them out in a single layer.
Step 3: Roast the veggies for 15 minutes. They need a head start because the fish cooks much faster.
Step 4: While the veggies roast, pat your cod fillets dry with a paper towel. Season them generously with salt, pepper, and a little more oregano.
Step 5: Pull the pan out. Push the veggies aside to make little clearings for the fish. Nestle the cod fillets onto the hot pan.
Step 6: Scatter the olives and crumbled feta over everything fish and veggies alike. Tuck a few lemon wedges onto the pan too.
Step 7: Return to the oven for 10-12 minutes. You’ll know it’s done when the cod is opaque and flakes easily with a fork.
Step 8: Squeeze those roasted lemon wedges over the fish (roasted lemon juice is sweeter and more mellow!) and top with fresh herbs.
Make It A Feast
- Serve with Grains: Spoon the saucy fish and veggies over rice, couscous, or quinoa to soak up the juices.
- Wrap It Up: Flake the leftovers into warm pita bread for a lunch that reminds me of my Mediterranean hummus wraps.
- Add Spice: A pinch of red pepper flakes before roasting adds a nice kick that cuts through the rich feta.
Your New Seafood Staple
This Baked Feta Cod proves that healthy eating doesn’t have to be boring. It’s colorful, packed with texture, and ready in under 30 minutes. Trust me, even the fish skeptics in your house might just ask for seconds!
